WoD for November 14th, 2018

Group Warm-up
200m Ski Erg then
3 NFT:
10 Air Squats
10 Push-ups

Strength
4X2 @ 80%
warm up to your 80% 1RM then,

Deadlift (4×2 @80%)
Every 1:15 mins

Daily WoD
RUN “BMC” (CAP 25′)
200m ski
1 round of “Barbara” (20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats)
400m ski
2 round of Mary (5 HSPU, 10 Alternating Pistols, 15 Pull-ups)
600m ski
3 rounds:of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
800m ski

Mobility
Roll it All

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